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Marine Fit V2
Sport
Advanced
Body
Plan Details
The Marine Fit V2 routine by trent_hale is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Prep for Career Course and OCS
Routine detail
Mon
Medium
Est. 159 min
10 exercises
Running
1 Set
Barbell Deep Squat
8 Sets x 10,10,10,5,5,5,5,5 Reps
Pull-Up
8 Sets x 8 Reps
Crunch
8 Sets x 20 Reps
Barbell Bench Press
8 Sets x 10,10,10,5,5,5,5,5 Reps
Dumbbell Concentration Curl
8 Sets x 10 Reps
Bench Crunch
8 Sets x 10 Reps
Barbell Deadlift
8 Sets x 10,8,6,5,5,5,5,5 Reps
Band Lateral Raise
8 Sets x 15 Reps
Kettlebell Figure Eight
8 Sets x 10 Reps
Tue
Cardio Circuit
Est. 121 min
13 exercises
Running
1 Set
Push-Up
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Body Weight Squat
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Bodyweight Lunge
3 Sets x 10 Reps
elbow to hand plank
3 Sets x 10 Reps
Plank
3 Sets
burpee
3 Sets x 10 Reps
Wed
Light
Est. 137 min
10 exercises
Running
1 Set
Barbell Squat
8 Sets x 10,10,10,8,8,5,5,5 Reps
Barbell Standing Calf Raise
8 Sets x 15 Reps
Leg Raise
8 Sets x 10 Reps
Barbell Military Press
6 Sets x 12,10,8,5,5,5 Reps
Chin-Up with Knee Raise
6 Sets x 8 Reps
Weight Plate Russian Twist
6 Sets x 15 Reps
Push-Up (Wide Hand)
8 Sets x 15 Reps
Wrist Roller
8 Sets x 2 Reps
Reverse Crunch
8 Sets x 15 Reps
Thu
Cardio Circuit
Est. 121 min
13 exercises
Running
1 Set
Push-Up
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Body Weight Squat
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Bodyweight Lunge
3 Sets x 10 Reps
elbow to hand plank
3 Sets x 10 Reps
Plank
3 Sets
burpee
3 Sets x 10 Reps
Fri
Heavy
Est. 69 min
6 exercises
Barbell Squat
8 Sets x 12,10,8,6,5,5,5,3 Reps
Barbell Bench Press
8 Sets x 10,8,5,5,3,3,2,1 Reps
Barbell Deadlift
6 Sets x 10,8,6,5,5,5 Reps
Barbell Curl
5 Sets x 10,10,8,6,6 Reps
Barbell Shoulder Press
5 Sets x 10,8,6,5,3 Reps
Crunch
4 Sets x 25 Reps
